\n N\u1ed9i dung\n <\/div>\n

1. Gi\u1ea3i m\u00e3 c\u00f4ng th\u1ee9c 12-3-30 <\/a><\/li>\n
2. T\u1ea1i sao \u0111i b\u1ed9 d\u1ed1c 12-3-30 l\u1ea1i gi\u00fap gi\u1ea3m m\u1ee1 th\u1eeba?<\/a><\/li>\n
3. Nh\u1eefng sai l\u1ea7m c\u1ea7n tr\u00e1nh khi \u0111i b\u1ed9 d\u1ed1c<\/a><\/li>\n<\/ul>\n<\/div>\n
Ph\u01b0\u01a1ng ph\u00e1p 12-3-30<\/a> l\u1ea7n \u0111\u1ea7u ti\u00ean \u0111\u01b0\u1ee3c ph\u1ed5 bi\u1ebfn b\u1edfi nh\u00e0 s\u00e1ng t\u1ea1o n\u1ed9i dung Lauren Giraldo v\u00e0 nhanh ch\u00f3ng tr\u1edf th\u00e0nh b\u00e0i t\u1eadp \u0111i b\u1ed9 d\u1ed1c “qu\u1ed1c d\u00e2n” tr\u00ean c\u00e1c n\u1ec1n t\u1ea3ng m\u1ea1ng x\u00e3 h\u1ed9i nh\u01b0 TikTok v\u00e0 Instagram. Tuy nhi\u00ean, \u0111\u1eb1ng sau v\u1ebb ngo\u00e0i t\u01b0\u1edfng nh\u01b0 \u0111\u01a1n gi\u1ea3n l\u1ea1i l\u00e0 m\u1ed9t n\u1ec1n t\u1ea3ng khoa h\u1ecdc v\u1ec1 v\u1eadn \u0111\u1ed9ng kh\u00e1 v\u1eefng ch\u1eafc.<\/p>\n
Th\u1ef1c ch\u1ea5t, 12-3-30 thu\u1ed9c nh\u00f3m b\u00e0i t\u1eadp LISS (Low-Intensity Steady State) – b\u00e0i t\u1eadp cardio<\/a> c\u01b0\u1eddng \u0111\u1ed9 trung b\u00ecnh \u1ed5n \u0111\u1ecbnh. \u0110i\u1ec3m kh\u00e1c bi\u1ec7t duy nh\u1ea5t nh\u01b0ng mang t\u00ednh quy\u1ebft \u0111\u1ecbnh ch\u00ednh l\u00e0 vi\u1ec7c t\u1eadn d\u1ee5ng \u0111\u1ed9 d\u1ed1c. \u0110\u1ec3 th\u1ef1c hi\u1ec7n, b\u1ea1n ch\u1ec9 c\u1ea7n thi\u1ebft l\u1eadp m\u00e1y ch\u1ea1y b\u1ed9 theo 3 th\u00f4ng s\u1ed1 sau:<\/p>\n
- 30 (th\u1eddi gian): \u0110i b\u1ed9 li\u00ean t\u1ee5c trong \u0111\u00fang 30 ph\u00fat.<\/li>\n<\/ul>\n
  \n
  \n $\"12-3-30:$ \n <\/div>
  \n
  \u0110i b\u1ed9 d\u1ed1c l\u00e0 b\u00e0i t\u1eadp cardio t\u1eadn d\u1ee5ng \u0111\u1ed9 d\u1ed1c c\u01b0\u1eddng \u0111\u1ed9 trung b\u00ecnh.<\/p>\n<\/figcaption><\/figure>\n
  2. T\u1ea1i sao \u0111i b\u1ed9 d\u1ed1c 12-3-30 l\u1ea1i gi\u00fap gi\u1ea3m m\u1ee1 th\u1eeba?<\/h2>\n
  Nhi\u1ec1u ng\u01b0\u1eddi l\u1ea7m t\u01b0\u1edfng r\u1eb1ng ch\u1ec9 c\u00f3 ch\u1ea1y b\u1ed9 m\u1edbi gi\u00fap gi\u1ea3m c\u00e2n nhan<\/a>h. Tuy nhi\u00ean, khi b\u1ea1n \u0111\u1eb7t m\u00e1y \u1edf \u0111\u1ed9 d\u1ed1c 12%, kh\u1ea3 n\u0103ng chuy\u1ec3n h\u00f3a n\u0103ng l\u01b0\u1ee3ng b\u00ean trong c\u01a1 th\u1ec3 s\u1ebd thay \u0111\u1ed5i ho\u00e0n to\u00e0n.<\/p>\n
  \u0110\u1ed1t ch\u00e1y calo<\/a> t\u1ed1i \u0111a nh\u1edd l\u1ef1c c\u1ea3n tr\u1ecdng tr\u01b0\u1eddng<\/i><\/b><\/p>\n
  Khi \u0111i tr\u00ean \u0111\u1ecba h\u00ecnh d\u1ed1c, c\u01a1 th\u1ec3 b\u1ea1n ph\u1ea3i ti\u00eau th\u1ee5 n\u0103ng l\u01b0\u1ee3ng g\u1ea5p 2 \u0111\u1ebfn 3 l\u1ea7n so v\u1edbi \u0111i b\u1ed9 tr\u00ean \u0111\u01b0\u1eddng b\u1eb1ng \u0111\u1ec3 ch\u1ed1ng l\u1ea1i tr\u1ecdng l\u1ef1c. \u0110i\u1ec1u n\u00e0y gi\u00fap nh\u1ecbp tim \u0111\u01b0\u1ee3c \u0111\u1ea9y l\u00ean v\u00e0 duy tr\u00ec \u1ed5n \u0111\u1ecbnh \u1edf “v\u00f9ng \u0111\u1ed1t m\u1ee1” (fat burning xone) \u2013 kho\u1ea3ng 60 – 70% nh\u1ecbp tim t\u1ed1i \u0111a. \u1ede v\u00f9ng n\u00e0y, c\u01a1 th\u1ec3 \u01b0u ti\u00ean s\u1eed d\u1ee5ng m\u1ee1 th\u1eeba l\u00e0m nhi\u00ean li\u1ec7u ch\u00ednh thay v\u00ec \u0111\u01b0\u1eddng, gi\u00fap b\u1ea1n gi\u1ea3m m\u1ee1 hi\u1ec7u qu\u1ea3 m\u00e0 kh\u00f4ng g\u00e2y ki\u1ec7t s\u1ee9c hay stress oxy h\u00f3a nh\u01b0 c\u00e1c b\u00e0i t\u1eadp qu\u00e1 n\u1eb7ng.<\/p>\n
  V\u00f2ng 3 v\u00e0 \u0111\u00f4i ch\u00e2n s\u0103n ch\u1eafc<\/i><\/b><\/p>\n
  \u0110\u00e2y l\u00e0 l\u1ee3i \u00edch “2 trong 1” khi\u1ebfn ph\u00e1i \u0111\u1eb9p m\u00ea m\u1ea9n ph\u01b0\u01a1ng ph\u00e1p n\u00e0y. \u0110\u1ed9 d\u1ed1c l\u1edbn bu\u1ed9c c\u00e1c nh\u00f3m c\u01a1 l\u1edbn nh\u1ea5t c\u01a1 th\u1ec3 bao g\u1ed3m c\u01a1 m\u00f4ng (glutes), c\u01a1 \u0111\u00f9i sau (hamstrings) v\u00e0 b\u1eafp ch\u00e2n ph\u1ea3i ho\u1ea1t \u0111\u1ed9ng h\u1ebft c\u00f4ng su\u1ea5t \u0111\u1ec3 \u0111\u1ea9y tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 l\u00ean cao. V\u1ec1 c\u01a1 b\u1ea3n, b\u1ea1n \u0111ang th\u1ef1c hi\u1ec7n m\u1ed9t b\u00e0i t\u1eadp k\u1ebft h\u1ee3p: v\u1eeba l\u00e0 cardio h\u1ed7 tr\u1ee3 tim m\u1ea1ch, v\u1eeba l\u00e0 b\u00e0i t\u1eadp s\u1ee9c m\u1ea1nh gi\u00fap l\u00e0m s\u0103n ch\u1eafc th\u00e2n d\u01b0\u1edbi.<\/p>\n
  Th\u00e2n thi\u1ec7n v\u1edbi h\u1ec7 x\u01b0\u01a1ng kh\u1edbp<\/i><\/b><\/p>\n
  Kh\u00e1c v\u1edbi ch\u1ea1y b\u1ed9 t\u1ea1o ra ph\u1ea3n l\u1ef1c m\u1ea1nh l\u00ean \u0111\u1ea7u g\u1ed1i (th\u01b0\u1eddng g\u1ea5p 3-4 l\u1ea7n tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 m\u1ed7i b\u01b0\u1edbc ch\u1ea1y), \u0111i b\u1ed9 d\u1ed1c gi\u00fap gi\u1ea3m thi\u1ec3u t\u1ed1i \u0111a c\u00e1c t\u00e1c \u0111\u1ed9ng ti\u00eau c\u1ef1c l\u00ean kh\u1edbp. \u0110\u00e2y l\u00e0 l\u1ef1a ch\u1ecdn t\u1ed1i \u01b0u cho nh\u1eefng ng\u01b0\u1eddi c\u00f3 c\u00e2n n\u1eb7ng l\u1edbn, ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u ho\u1eb7c nh\u1eefng ng\u01b0\u1eddi \u0111ang trong qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i sau ch\u1ea5n th\u01b0\u01a1ng nh\u1eb9 nh\u01b0ng v\u1eabn mu\u1ed1n duy tr\u00ec c\u01b0\u1eddng \u0111\u1ed9 v\u1eadn \u0111\u1ed9ng cao.<\/p>\n
  \n
  \n $\"12-3-30:$ \n <\/div>
  \n
  Kh\u00f4ng b\u00e1m tay v\u00e0o th\u00e0nh m\u00e1y.<\/p>\n<\/figcaption><\/figure>\n
  3. Nh\u1eefng sai l\u1ea7m c\u1ea7n tr\u00e1nh khi \u0111i b\u1ed9 d\u1ed1c<\/h2>\n
  D\u00f9 mang l\u1ea1i hi\u1ec7u qu\u1ea3 tuy\u1ec7t v\u1eddi nh\u01b0ng n\u1ebfu th\u1ef1c hi\u1ec7n sai k\u1ef9 thu\u1eadt, 12-3-30 kh\u00f4ng ch\u1ec9 m\u1ea5t \u0111i t\u00e1c d\u1ee5ng m\u00e0 c\u00f2n c\u00f3 th\u1ec3 g\u00e2y \u0111au l\u01b0ng ho\u1eb7c ch\u1ea5n th\u01b0\u01a1ng. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 nh\u1eefng l\u01b0u \u00fd quan tr\u1ecdng:<\/p>\n
  Tuy\u1ec7t \u0111\u1ed1i kh\u00f4ng b\u00e1m tay v\u00e0o th\u00e0nh m\u00e1y<\/i><\/b><\/p>\n
  \u0110\u00e2y l\u00e0 l\u1ed7i ph\u1ed5 bi\u1ebfn nh\u1ea5t. Khi \u0111\u1ed9 d\u1ed1c cao, ch\u00fang ta th\u01b0\u1eddng c\u00f3 xu h\u01b0\u1edbng v\u1ecbn tay v\u00e0o hai b\u00ean th\u00e0nh m\u00e1y \u0111\u1ec3 gi\u1ea3m b\u1edbt s\u1ef1 m\u1ec7t m\u1ecfi. Tuy nhi\u00ean, h\u00e0nh \u0111\u1ed9ng n\u00e0y l\u00e0m gi\u1ea3m \u0111i 50% hi\u1ec7u qu\u1ea3 \u0111\u1ed1t calo v\u00ec m\u00e1y \u0111\u00e3 \u0111\u1ee1 h\u1ed9 m\u1ed9t ph\u1ea7n tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 b\u1ea1n. H\u01a1n n\u1eefa, vi\u1ec7c b\u00e1m tay khi\u1ebfn c\u1ed9t s\u1ed1ng kh\u00f4ng gi\u1eef \u0111\u01b0\u1ee3c t\u01b0 th\u1ebf t\u1ef1 nhi\u00ean, d\u1ec5 d\u1eabn \u0111\u1ebfn \u0111au l\u01b0ng d\u01b0\u1edbi. H\u00e3y \u0111\u00e1nh tay t\u1ef1 nhi\u00ean \u0111\u1ec3 gi\u1eef th\u0103ng b\u1eb1ng v\u00e0 t\u1ed1i \u01b0u h\u00f3a vi\u1ec7c ti\u00eau th\u1ee5 n\u0103ng l\u01b0\u1ee3ng.<\/p>\n
  Ch\u00fa tr\u1ecdng v\u00e0o s\u1ea3i ch\u00e2n v\u00e0 nh\u1ecbp th\u1edf<\/i><\/b><\/p>\n
  \u0110\u1eebng c\u1ed1 b\u01b0\u1edbc qu\u00e1 d\u00e0i v\u00ec s\u1ebd g\u00e2y \u00e1p l\u1ef1c l\u00ean kh\u1edbp h\u00e1ng. H\u00e3y th\u1ef1c hi\u1ec7n nh\u1eefng b\u01b0\u1edbc ch\u00e2n ch\u1eafc ch\u1eafn, \u0111\u1eb7t c\u1ea3 b\u00e0n ch\u00e2n xu\u1ed1ng th\u1ea3m thay v\u00ec ch\u1ec9 nh\u00f3n m\u0169i ch\u00e2n. \u0110\u1ed3ng th\u1eddi, h\u00e3y duy tr\u00ec nh\u1ecbp th\u1edf \u0111\u1ec1u \u0111\u1eb7n b\u1eb1ng m\u0169i. N\u1ebfu c\u1ea3m th\u1ea5y qu\u00e1 h\u1ee5t h\u01a1i, h\u00e3y gi\u1ea3m t\u1ed1c \u0111\u1ed9 xu\u1ed1ng m\u1ed9t ch\u00fat nh\u01b0ng v\u1eabn gi\u1eef nguy\u00ean \u0111\u1ed9 d\u1ed1c \u0111\u1ec3 duy tr\u00ec \u00e1p l\u1ef1c l\u00ean c\u01a1 b\u1eafp.<\/p>\n
  \u0110\u1eebng b\u1ecf qua b\u01b0\u1edbc kh\u1edfi \u0111\u1ed9ng v\u00e0 gi\u00e3n c\u01a1 sau t\u1eadp<\/i><\/b><\/p>\n
  Vi\u1ec7c nh\u1ea3y ngay l\u00ean m\u00e1y \u1edf \u0111\u1ed9 d\u1ed1c 12 m\u00e0 kh\u00f4ng kh\u1edfi \u0111\u1ed9ng l\u00e0 sai l\u1ea7m nguy hi\u1ec3m cho g\u00e2n kheo v\u00e0 c\u1ed5 ch\u00e2n.<\/p>\n
  \n
  5 ph\u00fat \u0111\u1ea7u: \u0110i b\u1ed9 b\u1eb1ng (\u0111\u1ed9 d\u1ed1c 0%) \u0111\u1ec3 l\u00e0m n\u00f3ng c\u00e1c kh\u1edbp.<\/li>\n
  5 ph\u00fat cu\u1ed1i: H\u1ea1 \u0111\u1ed9 d\u1ed1c t\u1eeb t\u1eeb v\u1ec1 0 v\u00e0 gi\u1ea3m t\u1ed1c \u0111\u1ed9 \u0111\u1ec3 h\u1ea1 nhi\u1ec7t c\u01a1 th\u1ec3, k\u1ebft h\u1ee3p c\u00e1c \u0111\u1ed9ng t\u00e1c gi\u00e3n c\u01a1 \u0111\u1ec3 tr\u00e1nh t\u00ecnh tr\u1ea1ng c\u0103ng c\u01a1, chu\u1ed9t r\u00fat sau t\u1eadp.<\/li>\n<\/ul>\n
  B\u00ean c\u1ea1nh \u0111\u00f3, \u0111\u1ec3 duy tr\u00ec k\u1ebft qu\u1ea3 b\u1ea1n c\u1ea7n: <\/i><\/b><\/p>\n
  \n
  Ki\u00ean tr\u00ec: Th\u1ef1c hi\u1ec7n t\u1eeb 3 – 4 bu\u1ed5i\/tu\u1ea7n. \u0110\u1eebng t\u1eadp qu\u00e1 s\u1ee9c 7 ng\u00e0y li\u00ean t\u1ee5c \u0111\u1ec3 c\u01a1 th\u1ec3 c\u00f3 th\u1eddi gian ph\u1ee5c h\u1ed3i.<\/li>\n
  Dinh d\u01b0\u1ee1ng: K\u1ebft h\u1ee3p v\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n gi\u00e0u protein v\u00e0 th\u00e2m h\u1ee5t calo nh\u1eb9 n\u1ebfu m\u1ee5c ti\u00eau ch\u00ednh l\u00e0 gi\u1ea3m c\u00e2n.<\/li>\n
  L\u1eafng nghe c\u01a1 th\u1ec3: N\u1ebfu m\u1ee9c d\u1ed1c 12 qu\u00e1 s\u1ee9c trong nh\u1eefng ng\u00e0y \u0111\u1ea7u, h\u00e3y b\u1eaft \u0111\u1ea7u t\u1eeb m\u1ee9c 5 ho\u1eb7c 8 v\u00e0 t\u0103ng d\u1ea7n theo t\u1eebng tu\u1ea7n.<\/li>\n<\/ul>\n
  \n $\"\u0110i$ <\/a>\u0110i b\u1ed9 ki\u1ec3u 12-3-30 l\u00e0 g\u00ec, c\u00f3 n\u00ean th\u1ef1c hi\u1ec7n th\u01b0\u1eddng xuy\u00ean kh\u00f4ng?<\/a><\/p>\n
  SK\u0110S – Kh\u00e1c v\u1edbi \u0111i b\u1ed9 th\u00f4ng th\u01b0\u1eddng, \u0111i b\u1ed9 theo ph\u01b0\u01a1ng ph\u00e1p 12- 3- 30 kh\u00f4ng ch\u1ec9 t\u0103ng c\u01b0\u1eddng c\u01a1, x\u01b0\u01a1ng, c\u1ea3i thi\u1ec7n s\u1ef1 c\u00e2n b\u1eb1ng v\u00e0 h\u1ed7 tr\u1ee3 c\u00e1c kh\u1edbp kh\u1ecfe m\u1ea1nh m\u00e0 c\u00f2n mang l\u1ea1i l\u1ee3i \u00edch \u0111\u1eb7c bi\u1ec7t cho s\u1ee9c kh\u1ecfe tinh th\u1ea7n.<\/p>\n<\/div>\n
  M\u1eddi xem th\u00eam video \u0111\u01b0\u1ee3c quan t\u00e2m:<\/b><\/p>\n
  \n
  \n
  N\u00ean \u0111i b\u1ed9 bao nhi\u00eau km m\u1ed7i ng\u00e0y \u0111\u1ec3 c\u01a1 th\u1ec3 kh\u1ecfe \u0111\u1eb9p?<\/p>\n<\/p><\/div>\n<\/div>\n
  <\/p>\n","protected":false},"excerpt":{"rendered":"
  1. Gi\u1ea3i m\u00e3 c\u00f4ng th\u1ee9c 12-3-30 N\u1ed9i dung 1. Gi\u1ea3i m\u00e3 c\u00f4ng th\u1ee9c 12-3-30 2. T\u1ea1i sao \u0111i b\u1ed9 d\u1ed1c 12-3-30 l\u1ea1i gi\u00fap gi\u1ea3m m\u1ee1 th\u1eeba? 3. Nh\u1eefng sai l\u1ea7m c\u1ea7n tr\u00e1nh khi \u0111i b\u1ed9 d\u1ed1c Ph\u01b0\u01a1ng ph\u00e1p 12-3-30 l\u1ea7n \u0111\u1ea7u ti\u00ean \u0111\u01b0\u1ee3c ph\u1ed5 bi\u1ebfn b\u1edfi nh\u00e0 s\u00e1ng t\u1ea1o n\u1ed9i dung Lauren Giraldo v\u00e0 nhanh […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-1731","post","type-post","status-publish","format-standard","hentry","category-me-va-be"],"_links":{"self":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1731","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1731"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1731\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1731"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1731"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1731"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}